How To Prevent Alzheimer's?

Many people develop Alzheimer's as they age, but there are strategies that you can follow to enhance your memory and prevent the disease.

Studies show that regular exercise reduces the risk of Alzheimer's by more than 50% and can also prevent other mental and physical problems.

Engage in at least 150 minutes of moderate-intensity exercise every week.

Ideally, combine aerobic and strength exercises. For beginners, activities like swimming and walking are suitable.

Strengthen your muscles for better blood flow to the brain.

Resistance and strength training not only increase muscle mass but also contribute to brain health. Doing two to three sessions of strength training each week can reduce the risk of Alzheimer’s in individuals over 65 by half.

Practice balance exercises like yoga to help maintain body stability and reduce the risk of injury, which can increase the likelihood of Alzheimer’s.

Many of us have become isolated, and this isolation increases with age. It’s never too late to meet new people and form new friendships.

Volunteer and join a social group.

Attend various campaigns or social gatherings.

Participate in group classes, such as at gyms or universities.

Get to know your neighbors.

Meet your friends outside weekly and plan outings.

Go out to public places like parks, museums, and other venues.

Researchers explain that metabolic disorders are related to signaling systems in the body, and by adjusting your eating habits, you can reduce inflammation and protect your brain. Managing your weight is important, as obesity is a significant risk factor for Alzheimer’s. Those who are overweight are twice as likely to develop this disease. Weight loss can be a strategy for brain health.

• Reduce sugar intake: Foods high in sugar and processed carbohydrates, such as white flour, white rice, and pasta, raise blood sugar and inflame the brain. Avoid excessive consumption of packaged products that contain added sugars.

• Adopt a Mediterranean diet: The Mediterranean diet lowers the risk of mental health issues, including Alzheimer's. This diet includes vegetables, legumes, grains, fish, and olive oil, with minimal processed foods.

• Consume Omega-3 fats: Omega-3 fats help prevent Alzheimer's and dementia. Foods like salmon, tuna, and other fish are great sources of these fats.

• Eat more fruits and vegetables: The more you eat, the better. Choose a variety of fruits with different colors to boost their antioxidant effects and vitamins. For example, use different colored raspberries and leafy green vegetables.

• Hydration: Maintain a balanced intake of fluids.

Activities that require multiple functions, communication, interaction, and organization are beneficial for brain health. Therefore, allocate time to stimulate your mind and try the following:

Learn new things: Studying a foreign language, playing a musical instrument, painting, or learning sewing can be effective. You can also join a class of your interest to learn new skills.

Eat with your non-dominant hand: Challenge your brain by changing habits.

Improve your skills: If you don’t want to learn a new skill, you can challenge yourself with the skills you already have. For instance, if you play the piano, you can learn a new piece of music.

Practice memory techniques: For example, create a sentence where the first letter of each word reminds you of something you want to remember. Engage in games like puzzles or Sudoku to challenge your brain. Take routes and roads you don’t often travel to challenge your mind.

Disrupted sleep affects your thoughts, mood, and increases your risk of Alzheimer’s. To improve your sleep:

• Establish a regular sleep routine.

• Go to bed and wake up at the same time each day to regulate your circadian rhythm.

• Remove all technology from your bedroom.

• Do calming activities before bed, such as a hot shower, stretching, listening to relaxing music, and turning off the lights.

• Choose a quiet sleeping environment.

• If stress or anxiety keeps you awake, get out of bed, go to another room for 20 minutes, and then return.

Chronic or persistent stress disrupts the brain and affects memory, making it a significant factor in Alzheimer’s risk. Stress management should be practiced at any age to minimize its harmful effects.

Breathe deeply: Calm your response to stress with deep breathing.

Engage in relaxation activities: Techniques like meditation, muscle relaxation, and yoga can help manage stress.

Cultivate inner peace: Participate in religious activities and meditation to calm your mind.

Prioritize hobbies: Excessive work increases stress, so engage in activities that bring you joy, like playing the piano or cycling.

Maintain your sense of humor: Being able to laugh at yourself is the most effective way to combat stress and prevent Alzheimer's and depression.

Control your blood pressure: High blood pressure can increase the risk of Alzheimer’s and damage the blood vessels in the brain that are responsible for cognitive functions and memory. A reading of 13/8 or higher is considered high.

Check your cholesterol levels: Studies show a strong connection between high cholesterol and the risk of Alzheimer’s, especially in middle-aged individuals.

Avoid stress: Try to control stress for the benefit of both your brain and heart.

Quit Smoking Quitting smoking is one of the most effective ways to reduce the risk of Alzheimer’s. Studies show that individuals over 65 who smoke are 80% more likely to develop Alzheimer’s. When you quit, your brain benefits from improved blood circulation.

• Leafy Green Vegetables: These are beneficial for brain health. Make sure to consume at least six servings per week of spinach, lettuce, and other greens.

• Whole Grains: To maintain brain youth, consume at least three servings of whole grains like whole wheat bread daily.

• Nuts: Eating a handful of nuts five times a week can help maintain brain health and control appetite. Choose nuts over sweets for a healthier brain.

• Fish: Eating fish like salmon or trout once a week can help prevent Alzheimer’s. Reduce red meat and processed meats.

• Poultry: Instead of red meat, eat chicken or turkey twice a week to support brain health.

• Olive Oil: One of the healthiest fats, olive oil should be used in cooking and salad preparation. Avoid saturated fats like butter and margarine.

• Yogurt: Probiotics like yogurt are good for your brain. However, avoid consuming cheese more than once a week, as excessive cheese can increase the risk of Alzheimer’s.

• Purple Fruits: Consume black plums, grapes, mulberries, and other purple fruits twice a week to help with memory and brain function.

• Beans: Include beans in your meals at least three times a week to maintain an active brain.

By following these strategies, you can greatly reduce your risk of Alzheimer’s and maintain cognitive health as you age.